Smith Deadlift

• Inhloko yeziNdawo: Kwadrips, Mapahu mamindruji.
• Idivayisi: Mashini ya Smith
• Imimiselo eqhapho: Erector Spinae, Gluteus Maximus, Quadriceps
• Amashwa eqhapho: Adductor Magnus, Hamstrings, Soleus

Ukuxhumana kwe Smith Deadlift

The Smith Deadlift ndi ntchito yomanga mphamvu yomwe imayang'ana kwambiri minofu ya m'munsi mwa thupi, kuphatikizapo glutes, hamstrings, ndi m'munsi kumbuyo, komanso kuchitapo kanthu pakatikati ndi thupi. Ndizoyenera kwa oyamba kumene komanso okonda masewera olimbitsa thupi monga makina a Smith amapereka bata, zomwe zimapangitsa kuti zikhale zosavuta kusunga mawonekedwe oyenera. Anthu angafune kuchita masewerawa kuti apititse patsogolo mphamvu zawo zonse, kukulitsa matanthauzo a minofu, ndikuwonjezera mphamvu zawo zogwirira ntchito zatsiku ndi tsiku.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Smith Deadlift

• Pindani m'chiuno ndi m'mawondo pamene mukuwongoka msana wanu kuti mutsike pansi ndikugwira kapamwamba ndikugwira mopitirira, manja otambasula pang'ono kusiyana ndi mapewa-m'lifupi mwake.
• Kanikizani zidendene zanu kuti mukweze baryo mwa kuwongola chiuno ndi mawondo anu, kusunga kapamwamba pafupi ndi thupi lanu, ndikusunga msana wanu molunjika panthawi yonseyi.
• Mukangoyimilira pachifuwa chanu m'mwamba ndi mapewa kumbuyo, yimani pang'ono.
• Pang'onopang'ono sinthani mayendedwe powerama m'chiuno ndi mawondo anu kuti mutsitse kampaniyo kubwerera pomwe idayambira, ndikuwonetsetsa kuti mubwerera molunjika ponseponse.

Izinto zokwenza Smith Deadlift

• Kukhazikika Koyenera: Khalanibe ndi msana wosalowerera ndale panthawi yonse yochita masewera olimbitsa thupi. Pewani kuzungulira msana wanu chifukwa izi zimatha kuvulaza kwambiri. M'malo mwake, sungani chifuwa chanu ndi msana wanu molunjika. Phatikizani pachimake ndipo onetsetsani kuti mutu wanu ukugwirizana ndi msana wanu.
• Mayendedwe Oyendetsedwa: Pewani mayendedwe onjenjemera. Tsitsani mipiringidzo molamulidwa, kudalira m'chiuno ndi mawondo. Malowa ayenera kuyenda molunjika mmwamba ndi pansi. Kuthamangira kusuntha kapena kugwiritsa ntchito mphamvu kungayambitse mawonekedwe osayenera komanso kuvulala komwe kungachitike.
• Kuyenda Kwathunthu: Onetsetsani kuti mukugwiritsa ntchito kusuntha konse muzochita izi. Chepetsani mipiringidzo yonse

Smith Deadlift Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Smith Deadlift?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Smith Deadlift, koma ndikofunikira kuti muyambe ndi zolemetsa zopepuka ndikuwonetsetsa mawonekedwe oyenera kuti musavulale. Ndibwino nthawi zonse kukhala ndi mphunzitsi wanu kapena wodziwa masewera olimbitsa thupi kuti azikutsogolerani poyamba. Makina a Smith amatha kuthandizira kukhazikika ndi kuwongolera, zomwe zimapangitsa kuti zikhale zosavuta kwa oyamba kumene kuphunzira kayendedwe kakufa. Komabe, ndikofunikira kuti pamapeto pake mupite patsogolo ku zolemetsa zaulere kuti mugwire ndikulimbitsa minofu yokhazikika.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Smith Deadlift?

• The Stiff-Leg Smith Deadlift makamaka imayang'ana pa hamstrings, zomwe zimafuna kuti miyendo yanu ikhale yowongoka, koma osatsekedwa, panthawi yokweza.
• The Single-Leg Smith Deadlift ndi masewera olimbitsa thupi amodzi, kutanthauza kuti mumakweza ndi mwendo umodzi panthawi, zomwe zingathandize kuthetsa kusamvana kwa minofu.
• The Romanian Smith Deadlift ndikusintha komwe mumatsitsa barbell mpaka itafika pakatikati pa shin, ndikusunga msana wanu mowongoka, womwe umalunjika kumunsi kumbuyo ndi hamstrings.
• The Reverse Grip Smith Deadlift ndikusintha komwe mumagwiritsa ntchito barbell ndi manja anu kuyang'ana kwa inu, zomwe zingakuthandizeni kugwirizanitsa ma biceps ndi manja anu kwambiri panthawi yokweza.

Izinto zokufunda ezishisa ezivumelekile Smith Deadlift?

• Zopindika Pamizere: Zochitazi zimakwaniritsa Smith Deadlifts monga zimalimbitsa minofu yam'mbuyo, makamaka latissimus dorsi ndi rhomboids, zomwe ndizofunikira kwambiri kuti mukhale ndi mawonekedwe oyenera komanso mawonekedwe panthawi yakufa.
• Romanian Deadlifts : Zochita izi ndizosiyana kwa chikhalidwe chakufa ndipo makamaka zimayang'ana pa hamstrings ndi m'munsi kumbuyo, zomwe zimathandiza kulimbitsa mphamvu ya minofu ndi kupirira zofunika kwa Smith Deadlifts.